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Pronated Grip Seated Cable Row
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Using a pronated (overhand) grip, grasp the handle with the arms extended. Tightly brace the core and use your legs to press you into full leg extension (do not lock the knees).
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While keeping the shoulders down, pull the handle into your diaphragm, feeling the back muscles doing all of the work and the shoulder blades coming together.
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Pause for 1-2 seconds, and slowly return to the starting position.
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